Backstroke action tips

I believe that everyone has seen backstroke on TV, and everyone likes this swimming style. Some people will ask their coach to teach them backstroke when they go to the swimming pool to swim. However, backstroke is the most difficult swimming style to learn. Many people have to choke on water many times when learning to swim before they can master the movements, and they are also particularly easy to choke on water. So what are the key points of the backstroke?

Backstroke action requirements

Entering the water: When the arm enters the water, it should use the inertia of the arm movement, and the arm should relax naturally. The entry point should be between the longitudinal axis of the body and the extension line of the shoulder, or on the extension line of the shoulder. Being too wide or too narrow will affect speed. When entering the water, your arms should be kept straight, without bending your elbows. Your little finger should be pointing downward, your thumb should be pointing upward, and your palm should be facing to the side and rear. The palm and forearm form an angle of approximately 150-160 degrees.

Holding water: Holding water is to create favorable conditions for paddling and pushing water. After the arm enters the water, you should use the momentum generated when moving the arm to actively slide down to a certain depth, move your palm downward and sideways, and through the movements of extending the shoulder, flexing the elbow, internal rotation of the upper arm and flexing the wrist, coordinate with the rolling of the body, so that the palm and forearm are facing the water and feel pressure. When completing the water-holding action, bend your elbows slightly to about 150-160 degrees, with your palms about 30-40 cm above the water surface, and your shoulders kept in a high position.

Stroke: The stroke action in backstroke is the main force that propels the body forward. The whole movement starts with bending the arms and holding the water, with the shoulder as the center, and moves straight to the lower outside of the kicking leg. The stroke consists of two phases: pulling and pushing.

Pulling water is done on the basis of extending your arms forward and holding the water. At the beginning, the forearm is rotated inward, the palm moves up, and the elbow is lowered to increase the degree of elbow flexion. The palm and chin must be kept perpendicular to the direction of travel. When the palm is paddling to the shoulder side, the arm is bent to the greatest extent, about 70-110 degrees, and the palm is close to the water surface.

Pushing the water begins when the arm passes the shoulder. At this time, the elbow joint and upper arm should gradually move closer to the body, while pushing the water towards the feet. When the push is about to end, the forearm rotates inward to accelerate the wrist and press down, with the palm swimming backward and turning downward.

Backstroke tips

Do not bend your knees: When doing backstroke, your legs must be straight, your knees and ankles must be straight, and your feet must be slightly inward. When kicking, you need to use your thighs to exert force and press down with your legs straight. Alternate legs without pausing. Backstroke does not mean lying down and relaxing your whole body. You have to keep your chest up, abdomen in, and buttocks tucked in. Some people complain about getting water in their noses when doing the backstroke. In fact, this problem is easy to solve. Just keep your chin as close to your chest as possible.

Pay attention to your breathing: Backstroke is the swimming style that consumes the most water. When your arms swing, all the water brought out often goes into your mouth, causing choking and causing severe discomfort. The most important thing about backstroke is body balance. Unlike the other three swimming styles, backstroke has no reference point as the direction of advancement so it is particularly important to use the force of both arms evenly and to have one's own feeling.

Benefits of Exercise

Muscle exercise: Backstroke is also known as backstroke. During the backstroke, the latissimus dorsi muscle will exert greater force. If you practice backstroke frequently, you can exercise the latissimus dorsi muscle very well. In addition, you can also exercise the deltoid muscles, arm muscles and leg muscles, etc., which has a good effect of exercising muscles.

Treatment of low back diseases: Backstroke can effectively exercise the lower back muscles, which is helpful for preventing low back diseases, and can be used as an auxiliary treatment swimming style for patients with low back diseases.

Promote blood circulation: When swimming backstroke, almost all muscles of the body are involved, which makes the myocardium contract more powerfully and improves the function of the circulatory system. In addition, the water temperature stimulation and pressure during swimming also place higher demands on the cardiovascular system. When swimming backstroke, people lie flat in the water and the water massages the body, which is also beneficial to blood circulation.